HELP ESSENTIAL FOODS™ – FREE SERVINGS

Free foods are limited by serving size. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed. Limit free foods to 3 servings per day and spread over several meals or snacks.

Food U.S. Serving Size Metric Serving Size
arugula, fresh 5 leaves or 1 cup 5 leaves or 20 grams or 250 milliliters
barbecue or barbeque sauce 2 teaspoons 11.6 grams or 10 milliliters
basil, fresh leaves 5 leaves or 1 tablespoon chopped 5 leaves or 2.7 grams or 15 milliliters
beef stock, home prepared 1 cup 250 milliliters
bouillon, beef or chicken cubs 1 teaspoon or 1 cube 3.6 grams or 5 milliliters
bouillon, sodium-free, powder 1 teaspoon 2.6 grams or 5 millilitesr
catsup or ketchup 1 tablespoon 25 grams or 30 milliliters
chewing gum, regular or sugar-free 1 stick 1 stick or 3 grams
chicken broth, canned, made with water 1 cup 250 milliliters
chicken broth, fat-free 1 cup 250 milliliters
chicken broth, low sodium, canned 1 cup 250 milliliters
chicory greens, fresh 1 cup 29 grams or 250 milliliters
chili sauce, tomato, sweet 2 teaspoons 11.4 grams or 10 milliliters
club soda, carbonated beverage 12 fluid ounces or 1 1/2 cup 360 milliliters
cocoa powder, unsweetened 1 tablespoon 5.4 grams or 15 milliliters
coffee 8 fluid ounces or 1 cup 250 milliliters
coffe, decaffeinated 8 fluid ounces or 1 cup 250 milliliters
coffee, espresso 4 fluid ounces or 1/2 cup 125 milliliters
coffee, instant powder 1 packet or 2 teaspoons 1 packet or 2 grams
cooking spray (Pam) one 3 second spray one 3 second spray or 3.3. grams
cranberries, fresh, sweetened with sugar substitute 1/2 cup 50 grams or 125 milliliters
cream cheese, fat-free 1 tablespoon 15 milliliters
cream pop, frozen, sugar-free 1 popsicle 1 popsicle or 40 grams
croutons, seasoned 16 small cubes 16 small cubes or 16 grams
Dr. Pepper, carbonated beverage, sugar-free 12 fluid ounces or 1 1/2 cup 360 milliliters
endive, fresh 1 cup 50 grams or 250 milliliters
garlic, fresh 1 clove 1 clove or 3 grams
gelatin, sugar-free 1/2 cup 117 grams or 125 milliliters
hard candy, sugar-free 1 piece 1 piece or 3 grams
honey mustard 1 tablespoon 15 milliliters
horseradish 1 tablespoon 15 grams or 15 milliliters
Italian salad dressing, fat-free 2 tablespoons 28 grams or 30 milliliters
jelly or preserves, dietetic 2 teaspoons 9 grams or 10 milliliters
lemon juice 1 tablespoon 15 milliliters
lemonade, sugar-free one 0.13 ounce envelope one 1.9 gram envelope
lettuce, cos or romaine, fresh 1 cup 47 grams or 250 milliliters
lettuce, green leaf, fresh 1 cup shredded 36 grams or 250 milliliters
lettuce, iceberg, fresh 1 cup 72 grams or 250 milliliters
margarine - type spread, tub, light or reduced-fat 1 teaspoon 4.6 grams or 5 milliliters
margarine, fat-free 1 tablespoon 15 grams or 15 milliliters
margarine, reduced-fat 1 teaspoon 4.6 grams or 5 milliliters
mayonnaise, fat-free 1 tablespoon 16 grams or 15 milliliters
mayonnaise, reduced-fat 1 teaspoon 4.8 grams or 5 milliliters
Miracle Whip Free, fat-free 1 tablespoon 16 grams or 15 milliliters
Miracle Whip, reduced-fat 1 teaspoon 5.3 grams or 5 milliliters
miso paste, fermented 1 1/2 teaspoons 5.2 grams or 7.5 milliliters
mustard, yellow 1 teaspoon 5 grams or 5 milliliters
non-dairy creamer, liquid (Cremora) 1 tablespoon or 1 individual container 15 milliliters
non-dairy substitute, powdered (Coffeemate) 2 teaspoons 4 grams or 10 millilters
pickle relish, sweet 1 tablespoon 15 grams or 15 milliliters
pickle, bread and butter or gherkin, sweet 2 slices or 3/4 ounce 2 slices or 21.3 grams
pickle, dill 1 1/2 medium or 14 slices or 3 spears 1 1/2 medium or 14 slices or 3 spears or 98 grams
pimento pepper, canned 1 tablespoon 12 grams or 15 milliliters
radicchio, fresh 1/2 cup 20 grams or 125 milliliters
ranch salad dressing, fat-free 1 tablespoon 14 grams or 15 milliliters
rhubarb, cooked, with sugar substitute 1/2 cup 120 grams or 125 milliliters
salsa sauce, ready to serve 1/4 cup 64.8 grams or 60 milliliters
sour cream, fat-free 1 tablespoon 15 milliliters or 16 grams
soy sauce 1 tablespoon 15 milliliters or 16 grams
soy sauce, light 1 tablespoon 15 milliliters
spinach fresh 1 cup 30 grams or 20 milliliters
sugar substitute (Equal or Nutrasweet) 1 packet 1 packet or 1 gram
sugar substitute (Sugar Twin Spoonable) 1 packet 1 packet
syrup, sugar-free 2 tablespoons 30 milliliters
Tabasco sauce 1 teaspoon 5 milliliters
taco sauce, green 1 tablespoon 15 milliliters or 16 grams
taco sauce, red 1 tablespoon 15 milliliters or 16 grams
tea, brewed 8 fluid ounces or 1 cup 250 milliliters
tea, brewed, decaffeinated 8 fluid ounces or 1 cup 250 milliliters
tonic water, carbonated beverage, sugar-free 8 fluid ounces or 1 cup 250 milliliters
vinegar 2 tablespoons 30 milliliters
water, bottled 8 fluid ounes or 1 cup 250 milliliters
water, carbonated mineral 8 fluid ounces or 1 cup 250 milliliters
water, drinking (tap) 8 fluid ounces or 1 cup 250 millilters
watercress, fresh 1 cup 34 grams or 250 milliliters
whipped cream, light or fat-free, sweetened (Reddi Wip) 2 tablespoons 30 milliliters
whipped topping, lite (Cool-Whip) 2 tablespoons 30 milliliters
Worcestershire sauce 1 teaspoon 5 milliliters or 5.6 grams

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